DAY 2: LOWER BODY WORKOUT
1. Force Back Squat
Wenlder Week3 (bis)
Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 75% x 5 (90)
Set 2 85% x 3 (100)
Set 3 95% x 1+ (110)
Sur le dernier set, ne pas aller à l’échec, la dernière rép doit passer!
2. Split Squat Jumps (BW only): 3 x 20sec.
3a. DB RDL: 3x12
3b. Plank “shoulder touches”: 3x12 ea shoulder
4. Single Leg “Speed Skater” Squats: 2x8ea leg
5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 12-14 times.
Finisher => 100 Burpees
mercredi 28 octobre 2015
lundi 26 octobre 2015
Workout du 26/102015
BADASS
WEEK8/DAY 1: UPPER BODY WORKOUT
1. Bench Press Wendler 5-3-1: 75% (77,5) x 5, 85%(88) x3 95%(98) x 1 or more
2. Alternate DB bench (flt bench): 2x10 ea arm
3. Standing Rope “J” Pulldowns: 4x12
4. 3-Way “Shoulder Shocker”: 2x10 ea
5a. Timed DB Shrugs: 2 x 30sec
5b. Alt. Hammer Curls: 2x10ea arm
6. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 5 *ascending
sets. Rest 60 seconds between sets. *1st set perform 6 reps of each exercise. 2nd
set perform 7 reps. 3rd set perform 8 reps. 4th set perform 9 reps. 5th set perform
10 reps.
Finisher =>
10 Rounds
10 Hollow Rocks /10 Burpees
WEEK8/DAY 1: UPPER BODY WORKOUT
1. Bench Press Wendler 5-3-1: 75% (77,5) x 5, 85%(88) x3 95%(98) x 1 or more
2. Alternate DB bench (flt bench): 2x10 ea arm
3. Standing Rope “J” Pulldowns: 4x12
4. 3-Way “Shoulder Shocker”: 2x10 ea
5a. Timed DB Shrugs: 2 x 30sec
5b. Alt. Hammer Curls: 2x10ea arm
6. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 5 *ascending
sets. Rest 60 seconds between sets. *1st set perform 6 reps of each exercise. 2nd
set perform 7 reps. 3rd set perform 8 reps. 4th set perform 9 reps. 5th set perform
10 reps.
Finisher =>
10 Rounds
10 Hollow Rocks /10 Burpees
Amazing Rich Froning doing 30 Unbroken Muscle Up (3:06)
vendredi 23 octobre 2015
Workout du 23/10/2015
DAY 3: UPPER BODY WORKOUT
1. Pull Ups = 5x10 lesté à 10 Kg
2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
3. Standing DB “Modifid Arnold Press”: 3x8
4. Blackburns: 4 Positions, 20 Seconds each x 2 sets
5. Cable Curls: 3x12
6. Core Circuit: x 2
A) V-ups x 20
B) Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side
7. Bodyweight Complex: 5x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5
Finisher :
100 Burpees
1. Pull Ups = 5x10 lesté à 10 Kg
2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
3. Standing DB “Modifid Arnold Press”: 3x8
4. Blackburns: 4 Positions, 20 Seconds each x 2 sets
5. Cable Curls: 3x12
6. Core Circuit: x 2
A) V-ups x 20
B) Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side
7. Bodyweight Complex: 5x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5
Finisher :
100 Burpees
jeudi 22 octobre 2015
Workout du 22/10/2015
Force Wendler
Strict Shoulder Press
5x 40kg
5x 47Kg
5x 53 Kg (Max rep)
=> 8
WoD (Officiel du 21/10/2015)
3 rounds
500m Rameur
21 Burpees
12 Thrusters (95lb)
=> 13:59 (temps de merde)
Abs
for quality
100 Hollow rocks
Finisher
For time
5 Rounds
5 Sumo Dead Lift High Pull 75 Kg
5 Bench Press 85 Kg
Strict Shoulder Press
5x 40kg
5x 47Kg
5x 53 Kg (Max rep)
=> 8
WoD (Officiel du 21/10/2015)
3 rounds
500m Rameur
21 Burpees
12 Thrusters (95lb)
=> 13:59 (temps de merde)
Abs
for quality
100 Hollow rocks
Finisher
For time
5 Rounds
5 Sumo Dead Lift High Pull 75 Kg
5 Bench Press 85 Kg
mercredi 21 octobre 2015
Workout du 21/10/2015
WEEK7 - DAY 2: LOWER BODY WORKOUT
1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5
2. Force Back Squat
Wenlder Week2 (bis)
Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 70% x 3 (82)
Set 2 80% x 3 (93,5)
Set 3 90% x 3+ (105)
3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds
4. DB Reverse Lunge, front foot elevated: 2x12 ea leg w/ same weight as last week
5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 10-12 times.
Finisher => 100 burpees
1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5
2. Force Back Squat
Wenlder Week2 (bis)
Warm up : 5x 40%(50kg), 5x50% (60), 3 x60% (70)
Set 1 70% x 3 (82)
Set 2 80% x 3 (93,5)
Set 3 90% x 3+ (105)
3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds
4. DB Reverse Lunge, front foot elevated: 2x12 ea leg w/ same weight as last week
5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 10-12 times.
Finisher => 100 burpees
lundi 19 octobre 2015
Workout du 19/10/2015
BADASS WEEK7 DAY 1: UPPER BODY WORKOUT
1. Bench Press: Wendler Week 2: 70% x 3 (72), 80% x 3 (83), 90% x 3+ (93)
2. Off-set, Alternate Med Ball Push-ups: 2 x max reps
3a. Seated Cable Rows (Double-D handle): 3x10
3b. Lying DB triceps extensions: 3x10
4a. Cable Face Pull (2 second hold): 3x10
4b. Zottman Curls: 3x10
5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise. 4th set
perform 10 reps of each exercise.
1. Bench Press: Wendler Week 2: 70% x 3 (72), 80% x 3 (83), 90% x 3+ (93)
2. Off-set, Alternate Med Ball Push-ups: 2 x max reps
3a. Seated Cable Rows (Double-D handle): 3x10
3b. Lying DB triceps extensions: 3x10
4a. Cable Face Pull (2 second hold): 3x10
4b. Zottman Curls: 3x10
5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise. 4th set
perform 10 reps of each exercise.
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